Exercise for low back pain - everything you needed to know.

Exercise for low back pain begins with an improvement in posture and a stretching exercise routine. Minor changes in the alignment of the neck, shoulders and back make a big difference in the load on the spine, and in one's appearance!

For example, what's the first thought that comes to your mind when you see an individual with a slouched back and rounded shoulders?

Now, imagine the same person with an upright posture, head held high and a smile!

Good posture always makes a difference, and it's the neglected component of exercise for low back pain. Any routine for the low back pain improves posture. It is easy to take our posture and body alignment for granted. It’s easy to have bad posture, and it’s difficult to develop and maintain good posture. The problem is that what’s easy is not what’s best.

For example, it’s far easier to allow the –
Shoulders to droop forward.
Chin to thrust forward.
Upper back to slouch.

On the other hand, it’s not always so easy to -
Keep the back straight or leaning back slightly.
Have the shoulders held high.
Keep the head centrally aligned and well balanced.

Register today and receive a free, full colour exercise routine of exercise for low back pain and several additional bonuses! Review the basic guidelines of a routine of exercise for low back pain before you proceed.

Exercises to improve posture.

Backwards head thrust.

To counter the effect of the 'forward' chin thrust we tend to develop, try this exercise in a slow and gentle manner, without any sudden movements.
Lie flat on your back, place a pillow below the head.
Gently push the head backwards (into the pillow) and hold for 10-15 seconds.
Slowly return to the initial position. Practice 4-5 times daily at your own convenience.

A daily self-evaluation.

Try this simple test - sit upright right now and retract the shoulders, raise the chin and keep the head held high. It should be a good feeling !
The great news is - all it takes is a few simple techniques and you will be on your way to perfect posture.

Twice a day, check your posture in the mirror, if you find yourself with your chin thrust forward, shoulders sagging and slouched, then correct yourself.
Always sit straight, with the chest and shoulders held high.
Initially, this may seem arduous, but with a little practice, you will learn to develop good posture.

Neck isometrics (do it anywhere exercises).

Place both hands against the forehead.
Slowly and smoothly push forwards with your head as you simultaneously push back with equal pressure from your hands.
Keep it comfortable and gentle, and release the tension after 3-5 seconds.
Practice twice daily. (Tip – If you find it painful, then you are trying to push too hard, and you should reduce the pressure).
The same exercise can be done by placing your hands behind the head and trying to tuck the chin back against the hands.
These isometric exercises strengthen the neck muscles, as a precursor routine to exercise for low back pain.

What should you do when your back hurts?

The best position for relief when your back hurts is to lie on your back on the floor with pillows under your knees, with your hips and knees bent and your feet on a chair, or just with your hips and knees bent.
This takes the pressure and weight off your back.
If you have pain, you should avoid any exercise for low back pain.
Heating pads can help to relax painful muscle spasms. Use heat for 20 to 30 minutes at a time. Ice packs and massages may also give relief. When you begin a routine of exercise for low back pain, you must learn the best way to sit, stand and sleep.

The ideal way to sit.

Sit in chairs with straight backs or low-back support.
Keep your knees a little higher than your hips.
Adjust the seat or use a low stool to prop your feet on.
Turn by moving your whole body rather than by twisting at your waist.

The ideal way to sit when driving.

When driving, sit straight and move the seat forward.
This helps you not lean forward to reach the controls.
Try a small pillow or rolled towel behind your lower back if you must drive or sit for a long time.
If possible, stop after 30-45 minutes and practice a short routine of stretching exercise for low back pain.

The ideal position for standing.

If you must stand for long periods, rest 1 foot on a low stool to relieve pressure on your lower back.
Every 10 to 15 minutes, switch the foot you're resting on the stool.
Maintain good posture:
Keep your ears, shoulders and hips in a straight line, with your head up and your stomach pulled in.

Sleeping with a good posture.

The best way to sleep is on your side with your knees bent.
A pillow to support the neck, and one between the knees and under your lower back relieves strain from the lower back.
Use a firm mattress.